{"id":3841,"date":"2017-02-13T09:05:19","date_gmt":"2017-02-13T07:05:19","guid":{"rendered":"http:\/\/kirsinkuntopiiri.fitfashion.fi\/?p=3836"},"modified":"2017-02-13T09:05:19","modified_gmt":"2017-02-13T07:05:19","slug":"treenivinkki-ylavartalon-dynaaminen-alkuverryttely","status":"publish","type":"post","link":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/treenivinkki-ylavartalon-dynaaminen-alkuverryttely\/","title":{"rendered":"Treenivinkki: yl\u00e4vartalon dynaaminen alkuverryttely"},"content":{"rendered":"<p>Moikka!<\/p>\n<p>Edelliseen postaukseeni kokosin <a rel=\"nofollow\" href=\"http:\/\/kirsinkuntopiiri.fitfashion.fi\/2017\/02\/07\/treenivinkki-dynaaminen-alkuverryttely\/\" target=\"_blank\">10 erilaista vinkki\u00e4 ala- ja keskivartalon dynaamiseen l\u00e4mmittelyyn<\/a>, ja t\u00e4n\u00e4\u00e4n l\u00e4mmitell\u00e4\u00e4n yl\u00e4vartaloa. Poimin t\u00e4h\u00e4n 10 yl\u00e4vartaloa l\u00e4mmitt\u00e4v\u00e4\u00e4 liikett\u00e4, joita teen ennen yl\u00e4vartalon treeni\u00e4, mutta n\u00e4m\u00e4 sopivat yht\u00e4 lailla my\u00f6s esim. taukojumpaksi ja kevyeksi aamu- ja iltajumpaksi.<\/p>\n<p><a rel=\"nofollow\" href=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2017\/02\/Ylavartalojumppa.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-large wp-image-3837\" src=\"https:\/\/blogit-cdn.a-lehdet.fi\/uploads\/sites\/111\/2017\/02\/Ylavartalojumppa-682x1024.jpg\" alt=\"\" width=\"682\" height=\"1024\" \/><\/a><\/p>\n<h3>Yl\u00e4vartalon dynaaminen alkuverryttely<\/h3>\n<ul>\n<li><strong>Ranteet ja kyyn\u00e4rnivelet<\/strong><\/li>\n<\/ul>\n<p>Jos tartut painoihin, punnerrat tai treenaat kehonpainoharjoitteita k\u00e4sien varassa, kannattaa l\u00e4mmitell\u00e4 ranteet ja kyyn\u00e4rnivelet.<\/p>\n<p>Videon kaksi liikett\u00e4 ovat my\u00f6s erinomaista toimistoty\u00f6l\u00e4isen taukojumppaa.<\/p>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"ranteet ja kyyn\u00e4rp\u00e4\u00e4t\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/fof2xOcnnLU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<ul>\n<li><strong>Olkap\u00e4iden py\u00f6ritykset suurentaen liikett\u00e4<\/strong><\/li>\n<\/ul>\n<p>Ranteiden ja kyyn\u00e4rnivelten lis\u00e4ksi on oleellista l\u00e4mmitt\u00e4\u00e4 olkanivelet. My\u00f6s t\u00e4m\u00e4 on hyv\u00e4 taukojumppaliike.<\/p>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"olkap\u00e4iden py\u00f6ritys\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/84BlY101jjs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<ul>\n<li><strong>K\u00e4sivarsien dynaaminen venytys <\/strong><\/li>\n<\/ul>\n<p>T\u00e4ll\u00e4 dynaamisella venytyksell\u00e4 saadaan mukavasti her\u00e4telty\u00e4 rintaa, k\u00e4sivarsia, sek\u00e4 yl\u00e4selk\u00e4\u00e4. My\u00f6s t\u00e4m\u00e4 k\u00e4y hyvin taukojumppana tai esim. aamulla her\u00e4ttelem\u00e4\u00e4n yl\u00e4vartaloa.<\/p>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"yl\u00e4vartalon dynaaminen venyttely\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_LLffn9G22Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<ul>\n<li><strong>K\u00e4sien vienti vartalon taakse<\/strong><\/li>\n<\/ul>\n<p>T\u00e4t\u00e4 liikett\u00e4 teen usein kepill\u00e4, mutta nyt k\u00e4siin tarttui kuminauha.<\/p>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"k\u00e4sien vienti sel\u00e4n taakse\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/h-cKRUGbpPk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<ul>\n<li><strong>Lapaluut &amp; yl\u00e4selk\u00e4 kuminauhalla<\/strong><\/li>\n<\/ul>\n<p>My\u00f6s lapaluita on hyv\u00e4 her\u00e4tell\u00e4. T\u00e4m\u00e4 on my\u00f6s hyv\u00e4 ryhtiliike!<\/p>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"lapaluiden her\u00e4ttely\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/7jgeALtxws0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<ul>\n<li><strong>Sein\u00e4\u00e4 pitkin k\u00e4sien liu\u2019utukset<\/strong><\/li>\n<\/ul>\n<p>T\u00e4m\u00e4 on loistava yl\u00e4vartalon liikkuvuutta lis\u00e4\u00e4v\u00e4 harjoite.<\/p>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"k\u00e4sien liu&#039;utus pitkin sein\u00e4\u00e4\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/hsUlformTXk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<ul>\n<li><strong>Olkap\u00e4\u00e4t: sis\u00e4- ja ulkokierrot kuminauhalla<\/strong><\/li>\n<\/ul>\n<p>Jos olkanivelet joutuvat treeniss\u00e4 koville, kannattaa niit\u00e4 l\u00e4mmitell\u00e4 my\u00f6s ulko- ja sis\u00e4kierroilla.<\/p>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"olkavarren sis\u00e4kierto\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/_hajRy7Oz9o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"olkavarren ulkokierto\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/mfSgGG8Uxx8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<ul>\n<li><strong>Rintaranka rullalla (rullaus + avaus)<\/strong><\/li>\n<\/ul>\n<p>Muutama kevyt rullaus ja rintarangan avaus putkirullaa hy\u00f6dynt\u00e4en toimivat hyvin alkuverryttelyss\u00e4, ja todella hyvi\u00e4 liikkeit\u00e4 yll\u00e4pit\u00e4m\u00e4\u00e4n \/ lis\u00e4\u00e4m\u00e4\u00e4n rintarangan liikkuvuutta. Ihana liike aamulla her\u00e4ttelem\u00e4\u00e4n\u00a0 ja illalla elvytt\u00e4m\u00e4\u00e4n rintarankaa.<\/p>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"rintarangan rullaus\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aq4xrC9o0Lw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<ul>\n<li><strong>Perhonen <\/strong><\/li>\n<\/ul>\n<p>T\u00e4m\u00e4 liike avaa rintarankaa ihanasti kiertosuunnassa.<\/p>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"perhonen\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/TwOVpago9zw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<ul>\n<li><strong>Yl\u00f6s- ja alasp\u00e4in katsovat koirat <\/strong><\/li>\n<\/ul>\n<p>T\u00e4m\u00e4 liike venytt\u00e4\u00e4 mukavasti selk\u00e4\u00e4 ja rintakeh\u00e4\u00e4, sek\u00e4 l\u00e4mmitt\u00e4\u00e4 k\u00e4sivarsia.<\/p>\n<div class=\"entry-content-asset aspect-16by9\"><iframe loading=\"lazy\" title=\"joogal\u00e4mmittely\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/icH_ZuYoQfE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/div>\n<p><em>Huom! \u00c4l\u00e4 kiinnit\u00e4 huomiota mun jalkaterien liikkeeseen! \ud83d\ude00 Jostain syyst\u00e4 en p\u00e4\u00e4dy alasp\u00e4in katsovasta koirasta hyv\u00e4\u00e4n punnerrusasentoon, vaan varpaita on liu\u2019utettava taaksep\u00e4in. Nihke\u00e4ll\u00e4 joogamatolla mulla on n\u00e4k\u00f6j\u00e4\u00e4n aika mielenkiintoisen n\u00e4k\u00f6inen tekniikka t\u00e4h\u00e4n. \ud83d\ude00<\/em><\/p>\n<p><a rel=\"nofollow\" href=\"http:\/\/kirsinkuntopiiri.fitfashion.fi\/kategoria\/treeniohjeet\/ylavartalon-lammittely-vastuskuminauhalla\/#.WKFVtfK53fc\" target=\"_blank\">T\u00e4\u00e4lt\u00e4<\/a> l\u00f6yd\u00e4t pari vastuskuminauhalla teht\u00e4v\u00e4\u00e4, l\u00e4mmitt\u00e4v\u00e4\u00e4 harjoitetta lis\u00e4\u00e4.<\/p>\n<p>Ei muuta kuin yl\u00e4vartalon jumpalle! \ud83d\ude42<\/p>\n<p>Terkuin, Kirsi<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Moikka! Edelliseen postaukseeni kokosin 10 erilaista vinkki\u00e4 ala- ja keskivartalon dynaamiseen l\u00e4mmittelyyn,&hellip;<\/p>\n","protected":false},"author":0,"featured_media":3837,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[410,612,284,288,346],"tags":[625,642,712,713,814,1371,1403,1406,1484],"acf":[],"platta":{"numLikes":2,"numComments":0,"category":null,"themes":[],"commercial_partner":null,"thumbnail":false,"blog_id":111},"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/posts\/3841"}],"collection":[{"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/comments?post=3841"}],"version-history":[{"count":0,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/posts\/3841\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/"}],"wp:attachment":[{"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/media?parent=3841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/categories?post=3841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogit.terve.fi\/kirsinkuntopiiri\/api\/wp\/v2\/tags?post=3841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}